Principles 1-2
Blunted metabolism, excessive cravings for carbohydrates, disconnection from hunger and satiety cues, and feeling chronically tired (even when sleeping well) can be physical symptoms of what?
Dieting
"I can't eat after 9pm" is an example of what?
A food rule
True or false: you must eat mindfully all of the time to feel satisfied with meals?
False - remember, there is no “always” or “never” in Intuitive Eating
True or false: emotional eating is only associated with negative or uncomfortable emotions?
False - emotional eating can refer to feelings of love, comfort, nostalgia, happiness, celebration, etc.
Improved sleep, lower levels of stress and anxiety, increased energy, improved mood, and increased bone density are all possible outcomes of including what?
Intuitive movement/exercise
Going on a diet is the biggest risk factor for developing what?
An eating disorder
Practicing this helps to make foods more emotionally equivalent
Unconditional permission to eat
Sensory aspects such as taste, texture, aroma, temperature, and appearance can help to increase what with eating experiences?
The satisfaction factor
Having a "toolbox" of ____ available can help with emotional eating?
Coping skills/mechanisms
True or false: Principle #10 and IE overall cannot be practiced if someone has an allergy, intolerance or other medical condition that impacts their food choices?
False - The “Honor Your Health” aspect of Principle #10 means that if you have a medical condition or allergy that restricts certain foods, you respect those needs
The scale, tracking apps, and even subscribing to "wellness culture" can be found in what kind of toolbox?
"A dieter's toolbox"
True or false: the Food Police only judges others and not us?
False - our internal Food Police voices can both judge others and ourselves
Subscribing to the idea of the "clean-plate club" would be an external cue that is the opposite of what internal cue?
Feeling your fullness
Wearing comfortable clothing and eating enough throughout the day are examples of showing your body ____?
Body respect
What is a common cognitive distortion that gets in the way of including joyful movement?
Black and white or all-or-nothing thinking
If you are a 5 on the hunger and fullness scale, what is another way to describe this?
Neutral
The Food Police voices are examples of what types of thoughts?
Cognitive distortions
Generally, comfortably fullness is around where on the hunger scale?
In the range of 6-8
What are two examples of emotional eating from the continuum of emotional eating?
Sensory gratification
Comfort
Distraction
Sedation
Punishment
The preferred way of referring to what is commonly called "junk food" in the IE text?
"Play food"
Name the four types of hunger in IE?
Practical hunger, physical hunger, taste hunger and emotional hunger
What type of therapy is involved in Making Peace with Food?
Exposure therapy
Saying no to additional food when you know that you are full and satisfied is an example of setting a ____?
Boundary
What paradigm focuses on health-promoting behaviors for all individuals, regardless of body size?
Health at Every Size (HAES)
True or false: incorporating rest days is an important aspect of creating a joyful and sustainable movement regimen.
True - Exercising through pain or pushing yourself through fatigue can lead to burn-out, injury and more stress on your body. Resting is also a form of self-care and body respect, and an essential part of a sustainable movement regimen.